If you’ve ever found yourself standing in the supermarket aisle, staring at a wall of ‘high-protein’ and ‘high-fibre’ labels, you’re not alone.
With so many diets and nutrition trends vying for our attention, it’s no wonder Australians are left wondering what’s actually best for their health.
Should you be loading up on protein, or is fibre the real hero? Or is there a way to get the best of both worlds?
To help cut through the confusion, we’ve taken a deep dive into the latest advice from leading dietitians, including Susie Burrell, and added our own research and insights to help you make the best choices for your health, energy, and longevity.
Protein vs. Fibre: What’s the difference, and why does it matter?
Let’s start with the basics. Protein and fibre are both essential nutrients, but they play very different roles in the body.
Protein is the building block for muscles, bones, skin, and hormones.
It’s crucial for maintaining muscle mass as we age, supporting immune function, and keeping us feeling full after meals.
Fibre, on the other hand, is a type of carbohydrate found in plant foods.
It’s not digested by the body, but it’s vital for gut health, regular bowel movements, lowering cholesterol, and even reducing the risk of chronic diseases like type 2 diabetes and heart disease.
The case for protein: More than just muscles
Protein has become a bit of a buzzword lately, and for good reason. As we get older, we naturally lose muscle mass—a process called sarcopenia—which can lead to weakness, falls, and a loss of independence.
Eating enough protein helps slow this process, supports recovery from illness or injury, and can even help with weight management by keeping you fuller for longer.
But you don’t need to go overboard with steaks and protein shakes. According to dietitians, a ‘high-protein’ diet for most people simply means aiming for 20–30 grams of protein at each meal.
That’s about a palm-sized piece of meat, two to three eggs, a tub of Greek yoghurt, or a generous serve of legumes or tofu.
The case for fibre: The unsung hero of healthy ageing
While protein gets a lot of attention, fibre is just as important, especially for older adults. Most Australians don’t get enough fibre, despite its proven benefits for digestion, heart health, and even mental wellbeing.
A high-fibre diet (30–40 grams per day) can help prevent constipation, lower cholesterol, and feed the ‘good’ bacteria in your gut, which are increasingly linked to everything from immunity to mood.
Fibre is found in fruits, vegetables, wholegrains, legumes, nuts, and seeds. The trick is to include a variety of these foods throughout the day, aiming for at least two serves of fruit, five serves of vegetables, and wholegrain options at every meal.
Can you have both? Absolutely! Here’s how to balance protein and fibre
The good news is you don’t have to choose between protein and fibre. In fact, the healthiest diets—like the Mediterranean diet—combine both in delicious, satisfying ways. Here’s how you can do it:
1. Start every meal with a protein source: Think eggs at breakfast, tuna or chicken at lunch, and fish, lean meat, or legumes at dinner. Dairy foods like yoghurt and cheese are also great options.
2. Add a fibre-rich food to every meal: This could be a piece of fruit, a handful of veggies, a serve of beans or lentils, or a slice of wholegrain bread.
3. Make at least one meal a day plant-based: Try a hearty vegetable soup, a bean salad, or a stir-fry loaded with colourful veggies and tofu or chickpeas.
4. Snack smart: Swap out processed snacks for a handful of nuts, wholegrain crackers with hummus, or veggie sticks with cottage cheese.
A sample day on a balanced high-protein, high-fibre diet
- Breakfast: Protein smoothie with Greek yoghurt, milk, banana, and chia seeds (protein + fibre)
- Lunch: Leftover chicken and brown rice veggie stir-fry (protein + fibre)
- Snack: Handful of almonds, wholegrain crackers, cheese, and cherry tomatoes (protein + fibre)
- Dinner: Prawn and vegetable pasta with zucchini noodles (protein + fibre)
Tips for older Australians: What to watch out for
- Watch your portions: As we age, our calorie needs decrease, but our protein and fibre needs stay the same or even increase. Focus on nutrient-dense foods rather than large portions.
- Stay hydrated: Fibre needs water to do its job, so make sure you’re drinking enough fluids throughout the day.
- Check with your doctor: If you have kidney issues or other health conditions, check with your GP or a dietitian before making big changes to your protein intake.
The bottom line
There’s no need to pick sides in the protein vs. fibre debate. The healthiest approach is to enjoy a variety of foods that give you the best of both worlds.
By making wise choices at every meal, you’ll support your muscles, gut, and overall well-being, helping you stay active and independent for years to come.
What’s your experience?
Have you tried a high-protein or high-fibre diet? Did you notice any changes in your energy, digestion, or overall health? Share your tips, questions, or favourite recipes in the comments below—we’d love to hear from you!
Also read: Australians are becoming ‘healthier snackers’—dietitian reveals what’s next
